Re: LC's log and other stuff

Hey LC, I know I haven't posted in my log for a while, but from what I did post, can you see any reason why I should pull a hamstring based on my training alone?

I tweaked my left hamstring at hockey 3 weeks ago and its still a bit tender. Last weekend however I pulled my right hamstring while I was running at a tryout. Could have been due to an overcompensation for my other injured leg, not sure. I have never injured my hamstrings until now though.

For these past 6 months or so I have not done any GHRs, which is something I use to do a lot of. Other than 1-legged RDLs (which are highly balance oriented for me) I haven't done much posterior chain focused lifting at all. I also haven't really been foam rolling, although my flexibility is still decent.... Just some ideas.

For your hamstring, we need to look at your glutes. The reason hamstrings get pulled is because they are being OVERWORKED. It didn't have to do with GHRs and other stuff like that, but if your glute can't act as your primary hip extensor then you will get hamstring pulls (since it is trying to be the primary extensor and eccentrically stabilize the knee in running). Try some Cook lifts, mash (deep softtissue) your quads, lots of glute acivation. I wouldn't do many bilateral things for a bit. Possibly lots of split squat/ rear foot elevated split squats, single-leg step downs, maybe prowler work. The big idea though is to restore function to your glutes.

If you previously hurt your other leg then I would 100% think it's a glute issue. You could be shifting your weight to the strong side which could have also caused this to have happened.

training:

I did running intervals up a mountain today. This was an awesome idea
9x 45s running/2min rest. Walked down the mountain.

Re: LC's log and other stuff

Ok thanks.

I feel like I have great glute activation (I can flex them better than my biceps lol), but I'll re-add a glute activation section to my warmups. I'll switch from squats to Rear-elevated split squats (I was going to do this anyways), add natrual glute ham raises, and maybe some DB swings or other hip extension movement.

Re: LC's log and other stuff

Ok, I pretty much already do that (minus the ball). Left leg always feels worse than my right. I don't think I can achieve as much extension with my left leg and it also feels weaker. My chiro has told me my left glute is larger than my right however.

Re: LC's log and other stuff

the ball makes this far harder. You can not extend your hip with out out using the opposite leg's hip flexors, like in sprinting. It also prevents back ext (people with weak glutes will try to extend there back)

my coach wanted me to max out on jerk...... again... 1x135, then jumped to 1x185, then 0x205, 1x200, 1x205, 0x220. My arms are hurting again.... I am just so sick of this. I need a new coach. He just wants to max all the time and it's destroying my arm.

This is the first time in 4 months that I felt like i HAD to deload. Everything else before this I could fight through it, and I would be ok. But this... this is terrible.

For the next 3 months I am going to focus on powerlifting, getting my body healthy again. AND possibly setting the California state record for back squat. The Drug tested 181 record is 485, after the 3x395, I am starting to realize how close I am to that. Time to get after it.

Re: LC's log and other stuff

quick thing on what's going on with my elbow.

I am missing massive ACTIVE internal rotation, and am experiencing great should instability.

What I believe is happening is that this is causing my bicep/elbow flexors to be hyperloaded and causing them to attempt to stabilize my elbow and my shoulder together. The elbow flexors are very sensitive and will be aggravated by picking up weight plates, or anything small really.

The plan is to remove anything that really bugs my elbow (olympic lifting over my head) Add in lots of shoulder stability work starting with things that bypass my elbows for a few weeks. Work on my passive tissues (scapula massage/soft tissue) and shoulder active and passive ROM.

Re: LC's log and other stuff

10/19
I did some soft tissue work midday (still nasty) I will need some professional help in my Neck/scapula/ parts of my hips.

I decided to deload this week.
back squats 2x5x275
bench 2x5x165 (felt my bicep a little)
deadlift 4x2x325 (pulling fast)
did some mid back activation

10/20
balance work
naked get-ups (using a fist and holding a shoe on your knuckles
did some wall slides (these seem to help the most)
and some other hip work
then did 4 rounds of 500m row w/ 30 double unders and a medium pace

Re: LC's log and other stuff

Just joined your facebook group (I'm Hayden). I'm really feeling stuck and like I don't have time to lift in season right now, but I'm looking to your group for some inspiration. I realized earlier in this year that I really got ahead of myself trying to do the 5/3/1 program, and even trying LMs program on his website, when my basic lifts weren't really up to par so I picked up a copy of Starting Strength, gave it a good read, and I'm going to try out the nice and simple Starting Strenths program. If I have any questions I'll be sure to go to your group for help. Reading through just a few posts you seem like a great and knowledgeable guy.